Ungalala Kanjani Kakuhle Lapho Ingcindezi Imosha iZzz Zakho

-Delile

• Yenza Ukushanela Okuhlanzekile
• Lalela Iwashi Lakho
• Khetha i-Foods ukukusiza usnuze
• Buyekeza kwe-

Kwabaningi, ukulala kahle ebusuku kuyiphupho nje manje. Ngokusho kocwaningo oluthile, amaphesenti angama-77 abantu athi ukukhathazeka kwe-coronavirus kuthinte i-shut-eye yabo, kanti amaphesenti angama-58 abika ukuthi alala kancane ehoreni ubusuku ngabunye.

“Sonke singaphansi kwengcindezi enkulu, futhi lokho kuthinta kakhulu ikhono lethu lokulala,” kusho uNicole Moshfegh, isazi sokusebenza kwengqondo eLos Angeles esisebenza ngokukhethekile ekwelapheni ukuqwasha kanye nombhali wezincwadi. Incwadi Yokulala. Kepha ukukhathazeka nengcindezi akudingeki ukuthi kukuphuce ama-zzz akho. Lezi zindlela ezifakazelwe zizokusiza ukuthi uwe - futhi uhlale - ulele.

Yenza Ukushanela Okuhlanzekile

Indlela eyodwa elula yokucindezeleka nokulala kuhlangene? Ikamelo lokulala eligcwele izinto zingakugcina ebusuku, ngokusho kocwaningo lukaPamela Thacher, Ph.D., isazi sokusebenza kwengqondo emitholampilo eSt. Lawrence University eNew York. "Uma igumbi lokulala ligcwele izinto uma ungena ebusuku, abantu abaningi bazizwa benecala," esho. “Ingqondo yakho icabanga ukuthi sekuyisikhathi sokuziba imfuhlumfuhlu, okudinga umzamo wengqondo, noma ukulungisa imfuhlumfuhlu, okudinga umzamo ongokomzimba.” Ukusebenza ekhaya kwenze izinto zaba zimbi kakhulu. “Ngokuvamile indawo eyimfihlo, ethule kakhulu ongasebenzela kuyo ikamelo lakho lokulala,” kusho uThacher. "Manje usune-laptop namaphepha lapho, okwenza kube nemfuhlumfuhlu."

Ukubuyisela ukuhleleka, susa lokho ongakudingi, uthi. Misa indawo yakho yokusebenzela ebusuku ukukhombisa ukuthi usuku lomsebenzi seluphelile. Ekugcineni, “zama ukwehlukanisa umbhede wakho nendawo osebenzela kuyo,” kusho yena. “Mhlawumbe faka isikrini saseJapan ukuze udale umngcele phakathi kwakho kokubili. Lokho kutshela ubuchopho bakho ukuthi indawo yakho yokulala inokuthula futhi ingcwele. ” (Okuhlobene: Izinto ezi-5 engizifundile lapho ngima ukuletha iselula yami embhedeni)

Lalela Iwashi Lakho

Isikhathi ovuka ngaso embhedeni siyisici esibaluleke kakhulu sokulala kahle, kusho uMoshfegh. “Ngenxa yesigqi se-circadian esisibusayo, sidinga ukuvuka ngaso sonke isikhathi ngesikhathi esifanayo nsuku zonke,” kusho yena. "Uma ulala sekwephuzile, uzokhathala kancane ebusuku futhi ube nenkinga yokulala, okushiya iwashi lakho."

Sukuma kungakapheli ihora lesikhathi sakho esivamile, noma ngabe ulale ngasiphi isikhathi, ukugcina ingcindezi yakho nenkinga yokulala ingabi kubi kakhulu. (Uma kubonakala kunganyakazisi ukuthambekela kwakho kwesikhova sasebusuku, ungahle ube nalesi sifo sokulala.)

Khetha i-Foods ukukusiza usnuze

Impilo yamathumbu akho kanye nekhwalithi yakho yokulala kuxhumene ngokuqondile, ucwaningo lubonisa. Futhi okudlayo kudlala indima enkulu. Ama-Probiotic ekudleni okufana neyogathi, i-kimchi, nemifino ebilisiwe kungathuthukisa ikhwalithi yokulala, abacwaningi bathi. Futhi ama-prebiotic, adingwa yizimbungulu zethu zesisu ukuze achume futhi asokudla okufana namalikhi, ama-artichokes, no-anyanisi, angakhuthaza ukulala futhi asivikele nasengcindezelweni, ucwaningo lokuqala lutholile. Yenza lokhu kudla kube yingxenye yokudla kwakho ukuze ubhekane nezingqinamba zakho nezinkinga zokulala.

Futhi yazi lokhu: Ama-zs okubuyisela ozowathola ngokudla kahle nawo azozuzisa amathumbu akho. Ukuzwakala kahle kokulala kwakho, kungcono futhi kwahluka kakhulu emathunjini akho e-gut, ngokusho kocwaningo lwamuva olusuka eNova Southeastern University eFlorida. (BTW, yingakho uba namaphupho *ayinqaba* phakathi nokuvalelwa.)

I-Shape Magazine, ukukhishwa kuka-Okthoba 2020

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